Your Numbers

Know your BMI, daily calorie needs, and exactly how much to eat to lose weight. All calculations use the Mifflin-St Jeor formula — the gold standard.

Age

Gender

Height (cm)

Weight (kg)

Goal Weight (kg) optional

BMI

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<18.5 18.5–24.9 25–29.9 30+

Daily Calorie Needs (TDEE)

Calculated for sedentary activity (desk job, minimal exercise) — which is you.

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BMR

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TDEE

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eat this

TDEE – 500 cal = your daily target for ~0.5 kg/week loss

What this means for your meals

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